Project: Lat Building

[Kameronn]

whats good brah was told to check out log, said you can pull sumo perfectly. in :P

[SmallLats]

fuk you dude you fuking piece of shiet *******


neg''d

heuheuheu so stoked

I love how everyone is sitting around watching like no pressure

tmags in the back like, "wow on all this orange juice I still cant bench 315"

awwww yeahhhhh

road to 4/6/7 ?

10 more months to get treefiddy

I hope so man, goal for end of year most likely would be 155kg in comp, but if I don't compete then I want 160-165.

whats good brah was told to check out log, said you can pull sumo perfectly. in :P

welcome man! Who sent you? And nope, form still needs some work, especially post injury I've lost a lot of mobility but I'm working on it!

[Kameronn]

hostelmaniac sent me. good luck on getting it back!

[CLaughton]

tmags in the back like, "wow on all this orange juice I still cant bench 315"

Fuking lol. Was just talking to a guy from Nelson that comes to my gym here the other day and even he said that the vitamin s consumption was real

[SmallLats]

Comp Bench:

225x3
275x1 @ 9.5
255x4 @ 9
225x4
225x4
225x4
275x4(slingshot)

OHP:

135x5
147.5x5
137.5x5
137.5x5

Pushdowns & Flies

[SmallLats]

Hyperextensions:

BWx15
BWx15
BWx15

Pulldowns:

145x10
145x10
130x10
130x10
130x10

CSR:

55x10
55x10
55x10

Machine Row:

70x15
85x15
70x15


Coming back later to stretch and do leg extensions/curls. Still getting over my cold and gaining weight back so everything still feels a bit heavy

[SmallLats]

Leg Extensions:

40x12
50x12
60x12 @ 9

Hamstring Curls:

50x12
70x12
90x12 @ 9

Did a ton of mobility tonight also. Stretching hams and adductors 30 min a day for next 3 weeks let's see if I can do splits one day ya!

[SmallLats]

Leg Raises:

BWx10
BWx10
BWx10

DB Shrugs:

55x15
65x15
65x15

Mobility.

[SmallLats]

Hamstring Curl:

40x10
60x10
80x10
95x10
110x10(PR)

Leg Extensions:

30x10
50x10
70x10
90x10

Time for mobility. Already seeing results from excessive mobility only 4 days in. Hopefully all this extra work pays off

[SmallLats]

Comp Bench:

225x9
235x9
240x9 @ 9(PR)
225x9 @ 9

Incline:

185x8
195x8
205x8(PR)
185x8

Finished with a few sets of feet up DB Press, Pushdowns, and side laterals/curls. Back tomorrow. Glad to see my bench still moving after a big PR.

[SmallLats]

Comp Bench:

260x1
280x1 @ 9.5
260x2
265x2
265x2
270x2
295x2(Slingshot)

OHP:

135x3
150x3
155x3
162.5x2(PR)

Wanted 3 on the last set but was pretty fatigued and distracted by some hockey jock who decided to do deadlifts 2 feet behind me. Weights also felt heavy but that's kinda expected post smolov.

[SmallLats]

Hyperextensions:

BWx15
BWx15
BWx15

Lat Pulldown:

140x10
160x10
160x10
150x10
150x10

CSR:

50x10
50x10
40x10
40x10

Machine Row:

70x15
85x15
85x15

Leg recovery work as well as splits training. Fairly close to getting my leg over my head and in a fairly comfortable position. Hoping to be back dead lifting soon as well as squats since everything feels great ATM

[SmallLats]

DB Shrugs:

55x10
65x10
75x10
65x10

Bird-dogs:

4x8

[SmallLats]

Comp Bench:

260x1
280x1
290x1
295x1 @ 9.5
275x3
255x3
260x3
260x3
295x3(Slingshot)

OHP:

135x4
140x4
150x4
140x4

Good workout today. OHP getting stronger every week.

[SmallLats]

Hyperextensions:

BWx15
BWx15
BWx15

Pulldowns:

120x12
140x12
150x12
140x12
120x12

CSR:

40x12
50x12
50x12
50x12

Machine Row:

85x12
115x12
100x12

[xRequiem]

strong session to sig lift ratio

you know you could have just done that on your bench session and not wasted going to do nothing

[SmallLats]

strong session to sig lift ratio

you know you could have just done that on your bench session and not wasted going to do nothing

Not on that YouTube time so I split everything up bro you know the deal.


Incline DB Press:

75x8
90x8
100x8 @ 9(PR)

DB Shrugs:

60x15
60x15
60x15

Bird-dogs:

4x8

Doing mobility then I have a meeting with a pot full of chili.

[SmallLats]

The feels when you haven't logged in over two years. Legit forgot my password to bodybuilding.com

Haven't really lifted in the past year, got in a car accident, got hit with bad depression, turned into a fat little bish. Currently cutting(6 weeks back into lifting) and gonna get down to hopefully 175 and rebuild. Probably gonna only log my upper body stuff seriously since I still can't do legs :P I've obviously lost some strength over the past year but I am still benching 250x5 in a deficit after not lifting for a year.

Current goal is to cut down to 175, after that my main goal will be benching 315 again, then 350.


How do I embed again?

[SmallLats]

Morning Weight: 187.4


Comp Bench:

235x2
255x5
225x4
225x4
225x5

Incline DB:

85x10
85x10
85x10
85x10

Some fluff stuff after. Also rode the bike for 10 minutes. 255x5 is only 25 lbs back of my best 280x5 when I was like 200 lbs.

[SmallLats]

Morning Weight: 188.0

SS Close Grip:

235x5
235x5
235x5
235x5
235x9

Decline DB:

75x10
75x10
75x10
75x10

Cable Fly:

15x10
15x10
15x10
15x10

5 minutes on the bike for a cool down.

[hostelmaniac]

the return

[hostelmaniac]

to embed:



[youtube ] put the url code after the "v=" in the youtube link here [/youtube]

[SmallLats]

to embed:



[youtube ] put the url code after the "v=" in the youtube link here [/youtube]

imma try to log, honestly probably gonna forget some workouts though :P



Thursday


Lat Pulldown:

140x8
140x8
140x8
140x8

Close Grip Pulldown:

110x10
110x10
110x10

1 Arm DB Row:

90x8
90x8

quick little session after work. Fluff stuff. 90x8 is getting close to PR territory



Friday


OHP:

130x4
150x5(Pretty sure this is a 5rep PR)
120x6
120x6
120x6
120x6

TnG Bench:

175x10
175x10
175x10
175x10
175x10

Fluff stuff after. Increased calories slightly and weight is maintaining, probably still too early to tell.

[SmallLats]

Morning Weight: 187.4

Comp Bench:

235x2
260x5
225x5
225x5
225x10

Incline DB:

90x8
90x8
90x8
90x8

Machine flys, pushdowns, and upper back work after. Weight felt a bit slow today but doesn't feel like im slowing down yet. Closing in on 280x5 pr.

[SmallLats]

SS Close Grip:

235x7
235x7
235x7
235x7
235x7

Cable Flies:

20x10
20x10
20x10
20x10


Shoulder felt a bit tight so I left out Decline DB's today to lower the volume.

[SmallLats]

Thursday


Lat Pulldown

140x10
140x10
140x10
140x10

Close Grip Pulldown

120x8
120x8
120x8
120x8

1 Arm DB Row

90x8
90x8
90x8



Friday


OHP

152.5x5(PR)
120x8
120x8
120x8

TnG Bench

185x10
185x10


Shoulder and right pec felt a bit sore still so cut todays workout a bit short. Hopefully it'll feel 100% for mondays 265x5. Closing in on 5 rep PR's if I can keep this pace. Once I start hitting a wall with 5's ill drop to 3's then test soon after. Then ill go straight into volume training. Goal is 350 by years end.

[SmallLats]

Comp Bench:

235x2
265x5

Cable Side Laterals:

7.5x10
12.5x10
12.5x10
12.5x10

Rope Pushdowns:

37.5x10
37.5x10
37.5x10
37.5x10

Cable Row:

72.5x10
72.5x10
72.5x10


Only came in to hit my top set of 5 for the week. Right shoulder is giving me a bit of discomfort and that's my bad shoulder. Just gonna lower the volume this week and do lots of delt work instead of pressing. OHP feels good though so that's probably still a go for friday.

[SmallLats]

Front Squat:

185x5
225x5
245x5

Hammer Curls:

35x8
35x8
35x8
35x8

Cable Curl:

15x8
15x8
15x8
15x8


Started back into front squatting. Going to be adding in specific exercises to work on building up my glutes/hips that I probably won't log. Going to get deadlifts going too in a few weeks.

[SmallLats]

SS Medium Grip:

185x5
225x5
250x4
275x5(PR?)

I think this is a PR with my feet up in the slingshot..Was supposed to do 250 for a 4x4 but my shoulder is still giving me issues so I upped the intensity a bit and dropped a lot of volume

Floor Press:

185x6
185x6

Back tomorrow. OHP on friday. Not going to do any accessories until monday to give my shoulder enough time to feel 100% for 270x5

[SmallLats]

Lat Pulldown:

150x8
150x8
150x8
150x8

1 Arm DB Row:

90x10
90x10
100x10

Close Grip Pulldowns:

120x10
120x10
120x10
120x10

Crazy pump tonight. Feeling stronger every workout still. Going to move my Rows in between my pulldowns just for the sake of me not sitting on a lat pulldown for 15 minutes in a row. Probably will add another exercise into this routine soon, once I build up my volume, probably some sort of row for my upper back.